High Protein Egg Bites

These high protein egg bites are a convenient and nutritious way to fuel your mornings or power through a busy afternoon. Made with simple, wholesome ingredients, these bites are packed with protein and perfect for meal prep. Whether you’re following a low-carb, keto, or high-protein diet, these egg bites are a versatile and satisfying option.

Why You’ll Love This Recipe

These egg bites are incredibly easy to prepare and ideal for grab-and-go meals. They are low in carbohydrates, high in protein, and customizable with your favorite vegetables, meats, or cheeses. Unlike store-bought versions, these homemade bites are free from preservatives and artificial ingredients. They also store and reheat well, making them perfect for batch cooking.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• Eggs

• Cottage cheese

• Shredded cheese (cheddar, mozzarella, or your choice)

• Diced bell peppers

• Chopped spinach

• Cooked and crumbled turkey bacon or sausage (optional)

• Salt

• Pepper

• Garlic powder

• Onion powder

• Cooking spray or oil for greasing the muffin tin

Directions

1. Preheat your oven to 350°F (175°C) and lightly grease a muffin tin with cooking spray or oil.

2. In a blender, combine the eggs, cottage cheese, and shredded cheese. Blend until smooth.

3. Add salt, pepper, garlic powder, and onion powder to the mixture and blend briefly to combine.

4. Pour the egg mixture into each muffin cup, filling them about ¾ of the way full.

5. Evenly distribute chopped vegetables and cooked meat (if using) into each cup.

6. Bake for 20–25 minutes or until the egg bites are set and slightly golden on top.

7. Let them cool in the muffin tin for 5 minutes before removing. Serve warm or store for later use.

Servings and timing

This recipe yields approximately 12 egg bites.
Preparation time: 10 minutes
Cooking time: 25 minutes
Total time: 35 minutes
Serving size: 2–3 egg bites per person

Variations

• Vegetarian: Skip the meat and add mushrooms, zucchini, or sundried tomatoes.

• Spicy: Add chopped jalapeños, hot sauce, or a pinch of cayenne pepper.

• Cheese lovers: Mix different types of cheeses like feta, goat cheese, or pepper jack.

• Mediterranean: Include olives, feta, and sun-dried tomatoes.

• Herbaceous: Add fresh herbs like basil, parsley, or dill for enhanced flavor.

Storage/Reheating

Storage: Store egg bites in an airtight container in the refrigerator for up to 5 days.
Freezing: Wrap individually and store in a freezer-safe bag or container for up to 2 months.
Reheating: Microwave for 30–45 seconds from the refrigerator or 1–2 minutes from frozen, until heated through.

FAQs

How much protein is in each egg bite?

Each egg bite contains approximately 6–8 grams of protein, depending on the ingredients used.

Can I make these without a blender?

Yes, you can whisk the ingredients by hand, though the texture may be slightly less smooth.

Are these egg bites keto-friendly?

Yes, they are low in carbohydrates and suitable for a keto or low-carb diet.

Can I use egg whites only?

Yes, substituting whole eggs with egg whites will lower fat content while maintaining protein levels.

What kind of cheese works best?

Cheddar, mozzarella, feta, and goat cheese are all excellent options. Choose based on your taste preference.

Can I make these dairy-free?

Yes, use dairy-free cheese and omit cottage cheese or substitute it with a plant-based alternative.

Do I need a silicone muffin tray?

Silicone trays help prevent sticking, but any well-greased muffin tin will work.

Can I prepare the mixture the night before?

Yes, you can refrigerate the egg mixture overnight and bake in the morning.

How do I prevent the egg bites from deflating?

Let them cool slightly in the muffin tin before removing to minimize deflation.

Can kids eat these egg bites?

Yes, they are a healthy and balanced snack or meal option for children.

Conclusion

High protein egg bites are a nutritious, customizable, and easy-to-make option for anyone looking to enjoy a healthy, protein-rich snack or breakfast. With endless variations and excellent storage potential, they’re a smart addition to your weekly meal prep routine. Whether you’re aiming to eat healthier or need something quick and satisfying, these egg bites deliver on all fronts.